The Lifter's Guide to Progressive Overload | BarBend
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Chest Day Sets : • 2 contraction sets • 2 top working sets • 1 back-off set • Reps ~10–15 (last set pushed) Workout Flow \t1.\tPec Deck Blood flow activation warmup \t2.\tIncline Smith Press Primary overload (upper chest) \t3.\tIncline Cable Flyes Deep stretch controlled squeeze \t4.\tMachine Chest Press (Band-Resisted) Constant tension through lockout \t5.\tDips Lower chest overload finisher \t6.\tLateral Raises 4 sets to failure (shoulder cap detail) \t7.\tLow-to-High Cable Fly Upper chest lin
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Chest Day Sets : • 2 contraction sets • 2 top working sets • 1 back-off set • Reps ~10–15 (last set pushed) Workout Flow \t1.\tPec Deck Blood flow activation warmup \t2.\tIncline Smith Press Primary overload (upper chest) \t3.\tIncline Cable Flyes Deep stretch controlled squeeze \t4.\tMachine Chest Press (Band-Resisted) Constant tension through lockout \t5.\tDips Lower chest overload finisher \t6.\tLateral Raises 4 sets to failure (shoulder cap detail) \t7.\tLow-to-High Cable Fly Upper chest lin
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